Name: Playbook - Brynley Joyner - W7/D1 Full Body- band & dumbbells🔥
Uploaded: 2024-03-01T12:58:25.655Z
Duration: 35 min
Description: W7/D1 Full Body- band & dumbbells🔥

Could only manage 2 rounds of each exercise due to just healing from the flu and time.

Cece

Josefina

brooke sherwood

This is a quick workout you can do from home with only a band and dumbbells!

if you don’t have a band that’s totally fine just do the exercises without it but add a few extra reps🔥

Banded squat steps

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
-repeat on each single arm! That is 1 full rep

Dumbbell bent over row (double to single)

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Perform a push-up to a single arm front raise!

Push-up to shoulder raise

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
15 per side

Russian twists

Circuit 1

-preform a squat with the dumbbells by your sides
-the hammer curl the dumbbells to your shoulders & press straight up!

Squat to hammer curl press

Step back in a reverse lunge & then with that same foot, step into a forward lunge

Do all reps on one side before switching to the other side!

10 per side

Reverse to front lunge

Jump into a plank with the dumbbells on the floor

Perform a mountain climber

Jump back up with the dumbbells!

Mountain climber burpees

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Perform a glute bridge

Pause at the top, and kick one leg out in front of you, one at a time!

Glute bridge kick outs

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Circuit 2

W7/D1 Full Body- band & dumbbells🔥

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W7/D1 Full Body- band & dumbbells🔥

Community

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